Thought I'd share my particular workout for guys trying to get in shape. I used to be 145 lbs at 5' 9'', which was a standard beta male body in America. I started a program called Stronglifts 5x5 that helped me gain 30 lbs within a year. I went from being the weakest dude in my gym to being in the top 10% in terms of strength. My workout:
Day 1 (A day):
5x5 squats
5x5 bench press
3xF inverted rows
3xF push-ups
3x12 decline sit-ups
"F" stands for "failure," meaning until you cannot do another rep
Day 2 (rest)
Day 3 (B day)
5x5 squats
5x5 overhead press
1x5 Deadlifts
3xF pull-ups (alternate grip between palms facing towards you and palms facing away every B day)
3x1 min. bridges
Day 4 (rest)
Day 5 (A day)
Days 6&7 (rest)
In week 2, you will do two B days and one A day, week 3 two A days and one B day, and so on.
If you want to cut fat, you must consume one gram of protein for every lb of lead body mass you have. Also eat a caloric deficit, meaning cut down on the twinkies and eat less calories than you hypothetically might need in a day. There are plenty of calorie calculators online for you to determine how many calories you need. Lifting weights is much more efficient for cutting fat than cardio, because muscles require a great deal of energy in order to grow.
These workouts take about 1.5 hrs to complete and you only need to do them 3 days a week. I sometimes get through workouts in about an hr if I'm especially motivated.
For those of you who want to resonate like an alpha male, one of the best ways for you to psychologically get into the alpha mindset is to be physically stronger than the vast majority of men you meet.
Other notes:
1. Do not change the workout. You must follow it exactly and don't cheat. Otherwise, you won't see the same results.
2. Yes, you have to do all of those squats. Squats and deadlifts are the two most physically demanding exercises and you cannot actually call yourself strong if you're not willing to build your lower body and core. You are making your entire body grow. That guy you see in the gym with enormous biceps is not functionally powerful.
3. Pay attention to your diet and make sure you are getting the grams of protein that you need. I suggest buying a big tub of whey protein. It's worth it.
4. This is very important: Add 5 lbs. everytime you are able to complete a set. That means if you hit 5x5 squats @ 300 lbs, move up to 305 lbs the next workout and try to hit 5x5 of that. If you cannot complete the set, then do not move up until you can. This might take 2-3 workouts, but you must persevere.
Day 1 (A day):
5x5 squats
5x5 bench press
3xF inverted rows
3xF push-ups
3x12 decline sit-ups
"F" stands for "failure," meaning until you cannot do another rep
Day 2 (rest)
Day 3 (B day)
5x5 squats
5x5 overhead press
1x5 Deadlifts
3xF pull-ups (alternate grip between palms facing towards you and palms facing away every B day)
3x1 min. bridges
Day 4 (rest)
Day 5 (A day)
Days 6&7 (rest)
In week 2, you will do two B days and one A day, week 3 two A days and one B day, and so on.
If you want to cut fat, you must consume one gram of protein for every lb of lead body mass you have. Also eat a caloric deficit, meaning cut down on the twinkies and eat less calories than you hypothetically might need in a day. There are plenty of calorie calculators online for you to determine how many calories you need. Lifting weights is much more efficient for cutting fat than cardio, because muscles require a great deal of energy in order to grow.
These workouts take about 1.5 hrs to complete and you only need to do them 3 days a week. I sometimes get through workouts in about an hr if I'm especially motivated.
For those of you who want to resonate like an alpha male, one of the best ways for you to psychologically get into the alpha mindset is to be physically stronger than the vast majority of men you meet.
Other notes:
1. Do not change the workout. You must follow it exactly and don't cheat. Otherwise, you won't see the same results.
2. Yes, you have to do all of those squats. Squats and deadlifts are the two most physically demanding exercises and you cannot actually call yourself strong if you're not willing to build your lower body and core. You are making your entire body grow. That guy you see in the gym with enormous biceps is not functionally powerful.
3. Pay attention to your diet and make sure you are getting the grams of protein that you need. I suggest buying a big tub of whey protein. It's worth it.
4. This is very important: Add 5 lbs. everytime you are able to complete a set. That means if you hit 5x5 squats @ 300 lbs, move up to 305 lbs the next workout and try to hit 5x5 of that. If you cannot complete the set, then do not move up until you can. This might take 2-3 workouts, but you must persevere.